Ready for GLP-1? Don’t Skip Strength Training

Hey there. Much of the recent talk around GLP-1’s in the fitness space has been around the importance of resistance training to combat muscle loss while on the medication. Here’s some tips and references to help you as you navigate this. ALWAYS consult and work with your doctor throughout your weight loss journey. I feel this needs to be called out even louder when we’re talking about medications.

Need-to-Know

1. Strength training is non-negotiable for preserving lean mass while losing fat with GLP-1 medications

   “Many patients lose muscle mass (in addition to fat mass) … we propose … improving outcomes on GLP-1s by preserving lean body mass … and exercise habits that include muscle strengthening” Mass General Brigham

2. A six-month study shows that strength training plus sufficient protein—and supervised specialist guidance—helps retain muscle when using GLP-1 or dual agonists

   “Strength training and enough protein were key to keeping muscle while losing weight … guided by an obesity specialist” Medical News Today

3. GLP-1 doesn’t spare muscle during weight loss

   “With these medications … shed pounds … can lead to loss of muscle mass … To combat that, we recommend strength training, along with eating a high-protein diet … help people maintain their muscle mass” ThedaCare

Things to Keep in Mind

1. Start where you are and scale up slowly “Start small with a 20 minute walk each day or a short strength training session once a week … GLP-1s can have side effects including nausea and fatigue, so listen to your body and ease yourself into a routine” joinlevity.com

2. Mix cardio and strength for balance but prioritize lifting “Structured routines combining resistance training, aerobic exercise, and daily movement are recommended … importance of adequate nutrition, especially protein and hydration” GQ

3. Pay attention to protein to feed muscle when appetite is low “Keep an eye on your macros … topping up on protein throughout the day can help you maintain your hard-won gains while still dropping waist sizes … Make sure you have protein every single time you have a meal or a snack-and right after workouts” GQ

4. PLENTY of protein and resistance training preserve metabolism and tone “Benefits of Resistance Training on GLP-1 Therapy · Preserves lean muscle mass · Prevents metabolic slowdown · Improves body composition” goqii.com

5. Mind-set matters—this is more than medications it’s deeper healing physically and mentally “Nutrition is vital; a focus on protein and nutrient-dense foods prevents muscle loss … Strength training and protein intake are essential to maintain muscle mass and metabolic health” Verywell Mind

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